A) 6 sets:
1 front squat @ 24X1 + 2 front squats; R2M
*Try and keep the same weight or go heavier than last week.
B) EMOM x 6 min
– 5 TnG power snatches (moderately heavy)
+
8 min AMRAP @ 80-90%:
– 12 Russian Kettlebell Swings 70/53
– 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/53
A) Every 90 seconds, for 15 minutes (10 sets):
– 2 x split jerk
(Pause for 2 full seconds in the receiving position before recovering)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
+
Every 5 minutes, for 20 minutes (4 sets) of:
– Run 400 Meters
– 10 Alternating DB snatch (50-70/25-45)
– 10 Ring dips
– 10 Box jump – SD 24/20”
*If you can’t keep up with the time limit perform as AMRAP.
A) Power clean 1.1.1.1 x4; R15S/3m
(compare to 6/10 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R3M x 4 sets
+
Extra Credit
Three sets of:
– BB good mornings x 6-8 reps @ 2011
– Rest 30 seconds
– Seated Leg Curls with Band x 12-15 reps @ 2011
Rest as needed
A) Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
B) EMOM x 10 min
E: 5 heavy thrusters (135/95, 115/75, 95/55)
O: 4-8 CTB pull-ups
+
6 min AMRAP:
– 5 burpees
– 30 DUs (60 singles)
A1) Bench press 3 @ 70%, 3 @ 80%, 3+ @ 90%; R20S
A2) Pendlay row 8-10 reps (moderate) @ 2111; R2M
B) EMOM x 14 min
E: Romanian Deadlifts @30X1 x 5 reps (tough – heavier than last week)
O: Weighted pull-up 2-3 reps
C) 3 rounds:
– 6-8 BB hip thrusts @20X1; R30S
– 1 lap waiter walk; R60-90S
A) 6 sets:
1 front squat @ 24X1 + 1 front squat; R2M
+
21-15-9 reps for time:
– thruster 95/65
– row for cal
+
20 tough TGUPs, solid pace, switch hands each rep
A) Power clean TnG 2.2.2 x4; R15S/3m
(compare to 5/26 – go heavier)
+
EMOM x 15-18 minutes:
Minute 1 – 12/9 cal row
Minute 2 – 4-6 L-pull-ups/strict pull-ups/banded pull-ups
Minute 3 – 2-3 wall walks
4 rounds at 85%:
– Row 500/400m
– 10 shoulder to overhead (115/75, 95/55, 75/35)
– 10 box jump – SD
– 10 DB snatch alternating (50-75/20-45)
– 40 DUs
R4-6M; keep all same pace